Yes. If you haven’t exercised in years, the smartest approach is to start much easier than your ego thinks you should. Your cardiovascular system may improve fairly quickly, while your tendons, joints, and muscles need more time to adapt. Gradual increases reduce injury risk.
A good way to start
For the first couple of weeks, make walking the foundation:
- Walk briskly for 20–30 minutes, 3–5 days/week.
- Once that feels comfortable, introduce short jogging intervals.
- Run at a pace where you could still speak a sentence or two. Don't worry about speed.
- Leave at least one recovery day between running sessions.
A very reasonable first running session would be:
5 min easy walk → 1 min gentle jog + 2 min walk, repeated 6–8 times → 5 min walk.
That's essentially the philosophy behind the NHS Couch to 5K program, which starts with short one-minute running intervals and gradually builds toward 30 minutes of continuous running over nine weeks.
Don't make these common beginner mistakes
- Don't run every day. Your body needs recovery.
- Don't try to run as fast as you can. Easy running is the goal initially.
- Don't increase distance and intensity simultaneously.
- Don't feel you have to progress every week. If a week feels difficult, repeat it.
- Mild muscle soreness is normal; sharp pain, worsening pain while running, swelling, or pain that persists beyond ~48 hours is a reason to back off and get advice.
- Wear comfortable, supportive running shoes; you don't need an expensive pair.
I'd also add two short strength sessions per week—things like squats-to-a-chair, calf raises, step-ups, and basic core work. That gives your muscles and connective tissues some preparation for running.
If you have a significant medical condition, concerning symptoms with exertion, or you're unsure whether vigorous exercise is appropriate for you, it's sensible to talk with your clinician before starting.
The key mindset: your first goal isn't to become a runner. It's to become someone who can run a little, recover, and come back a couple of days later. That's how you build the habit without getting hurt.
